Weight Loss Archives - Durbrow Performance Training
Category Archives for "Weight Loss"

Coffee and Chocolate Protein Shake

Here is one of my favorite breakfast shake options. It combines two of the best things ever, coffee and chocolate.

This is super simple and you can blend it up on your way out the door before work, use this as a pre-workout boost or save it for a mid-morning pick me up.

Here’s how it goes down:

  • 1 cup of brewed coffee (I like to let it cool for 10-15 minutes)
  • 1 scoop of chocolate whey protein powder
  • 1/2 cup of unsweetened coconut milk
  • 1 tablespoon coconut oil (melt this and then put it in the blender)
  • 1 handful of baby spinach
  • 3-4 ice cubes

Put all the ingredients in the blender and mix until it’s smooth. You won’t even taste the spinach, trust me.

The coffee will give you a nice caffeine boost and the combination of the coconut oil and protein will keep you full for several hours.




Give this shake a try and add it into your morning routine. I’d love to hear about your favorite shake recipe. Leave me a comment below!



Why You Should Add Sprints to Your Training Schedule

I get this question a lot….what should I do for cardio?

My answer is simple. Sprints.

If you are training properly with weights and resistance 2-3 days per week, adding 2 days of higher intensity sprint training is going to skyrocket your results.

When I talk about sprinting, that means an all out effort. But, at first it’s an all out effort for YOU. When you start out, you’re not going to be a Carl Lewis but as you get used to it and you supplement with your strength training, you will get faster.

The key is to push your effort during each set. This is not traditional cardio where you have to maintain a certain speed for several minutes. You’ll be done in 15-30 seconds so give it your all and then rest.



Here are just a few reasons why sprinting is awesome:

1. You will lose fat

A study from 1994 supported the theory that sprints are superior to steady state cardio for fat loss in a shorter amount of time.

Participants did either 20 weeks of steady-state aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each). The interval group lost nine times more body fat and 12 percent more visceral belly fat than the aerobic group.

A 2010 study found that just 6 sprint sessions of six 30-second all-out cycle sprints with 4 minutes rest over 2 weeks led to a leaner waist by 3 cm., and a much greater use of fat for fuel.

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8 Simple Tricks to Lose More Fat This Week

You have heard it for years, get more sleep. Everyone knows it but a small majority of people actually do it. Why is sleep so important?

You know the basics.

  •  More energy
  • Alertness
  • Less irritability
  • Less stress
  • Longer life expectency (it’s true)
  • More muscle tissue
  • Less fat

 Less fat?

I know that one probably got your attention. This is exactly the one I want to talk about today. I want to give you the down and dirty version about why less sleep can make you fat and more sleep can help you burn it.

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Simple and Healthy Grocery Shopping List

Hey there, Happy Monday!

I just wanted to create a quick and easy grocery shopping list for you. This is one of the foundations of your healthy nutrition plan. If you have good stuff in the house, you’re more likely to stay the course.

We all know when there’s a box of cookies in the cabinet, they will get eaten. So how to do you remedy that? Just don’t buy them.

You want to focus on having your weekly eating plan 85% compliant. That means 2-3 small treats each week. The key is to only buy them when you’re planning to eat them and do not leave any leftovers.

For example, if you were going to have a slice of chocolate cake on Friday night, get a damn good piece that’s going to be so awesome and tasty. DO NOT buy a whole cake. You will eat more than a slice, I promise.

Eat like you normally would that day, enjoy that piece of cake and then go back to your plan. It’ll help keep you on track, and you won’t be using food as a reward or punishment, just a normal part of your life.

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5 Little Known Ways to Slim Your Stomach

A personal training post by Cambridge owner Callie Durbrow

Does it really matter where you have body fat?

I always speak about losing fat and how your body can’t “spot reduce” meaning you can’t lose just your belly fat or just your upper arm fat. Your body will shed that fat pretty much at the same time. However, where you have the most concentration of fat WILL take the longest, because you have to shrink those fat cells and if there are more of them, it takes longer. Pretty logical.

Although we know that you can’t spot reduce, there is a lot of research out there regarding WHERE you hold your fat and WHAT it means. Certain sites on your body reveal dominance of various hormones. Here’s a look at what I mean:

Chest (1″ from armpit) = high estrogen
Tricep (back of the arm) = elevated insulin or low DHEA-s (the major secretory steroidal product of adrenal glands)
Scapula (upper back) = high insulin and/or high testosterone, possible inability to tolerate carbs
Mid-axillary (rib-cage area) = possibly thyroid issue
Muffin top = insulin and blood sugar imbalances (too many carbs, calories, excess alcohol)

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Bored to FAT: Top 4 Ways to Eliminate Boredom and Binge Eating

A guest post by THE Fit Fem, Sylvia Nasser

Hey what’s up, Callie here and I wanted to present a really special blog post for you. My girl, THE Fit Fem, Sylvia Nasser is going to hook you up big time. Sylvia is an awesome trainer and fitness coach in New York and she kicks some serious a$$ with her clients. I even have some funny pictures of her from a night out one time in California but we’ll save those for another time…

Take it away Sylvia….

Sylvia, The Fit Fem, with some of her awesome clients….











Okay, who wants to admit here that we sometimes eat because we are bored unexpectedly packing on the fat? Ever sit in front of the TV or computer and just start snacking and snacking and before you know it you eat a whole bag of Doritos. And then we end up either feeling pity for ourselves or hating ourselves for stuffing our faces.

Something more than keeping current weight loss and fitness goals is to chance upon recent techniques that will re-energize women’s boredom and related tendencies to engage in binge eating. First, have we to remain guided forever by the food pyramid we have learned since elementary school? There have been recent studies by highly acclaimed Harvard nutritionists (they usually know what they are talking about) and fellow researchers. The main update on the food pyramid is that people have to reduce meals containing the American staples of red meat, refined grains, sugary drinks, egg, and potatoes. Common sense right? Latest science on food pyramid claims its dependency on sufficient and compatible exercise for every woman’s needs.

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Cambridge Personal Trainer Rant, Walmart Pictures and Some Nutrition

A random fitness post by Cambridge personal trainer Callie Durbrow

Have you seen that website, People of Walmart? I don’t usually go on sites like that but this one is funny as hell. They have a featured creature of the day and then you can literally go and look at the pictures broken down from each state and there are captions that people come up with to describe what’s going on.

Maybe growing up in Vermont and seeing these Walmart creatures, it’s more funny to me but either way if you want a quick laugh then go check it out.


Okay, so that wasn’t really the only thing I wanted to share with you today. I know you’re thinking “I came over to this blog to look at pictures of Walmart creatures? Lame.” Or maybe that’s funny and I should do more….you tell me.

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Eat.Stop.Eat…What is this Cambridge Trainer Talking About?

A nutrition post by Cambridge personal trainer Callie Durbrow


I wanted to share with you something that has been working well in my lifestyle for several months. Intermittent fasting. It’s just what the title says about, eat, stop, eat. Okay I’m done.


You probably want to know how it works, right? There are several ways to integrate intermittent fasting into your life. The first thing you’ll want to know though is why you would do it.

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Cambridge Personal Training: How to Lose Weight without Cardio

Cardiovascular style training has long been a staple in the United States. This type of training is viewed as the best way to lose weight. While cardiovascular exercise is important for development and maintenance of the heart, lunges, and overall blood flow; it is not the most efficient way to lose weight.

Slow, steady training such as running miles or spending 60 minutes on an elliptical trainer at the gym will burn a large amount of calories but for all the time that you spend doing that exercise, you are actually not getting a great return on investment.

Interval training has been proven to be the most efficient and effective way to lose weight and excess body fat. With interval training you are working for a predetermined block of time and then taking an active rest period following the work. The immediate benefit of this type of training is that you will burn a higher amount of calories while working for a shorter amount of time. Most interval training workouts should last approximately 20 minutes and a maximum of 30 minutes, depending on the workout you are completing on that day.

Here are some of the major benefits of interval training:

1. Less time is spent on the training but more work is done
2. The active rest time supports a higher work rate in the upcoming sets instead of tiring the body for a long period of time
3. The higher level of intensity promotes higher levels of caloric burn
4. Interval training increases metabolism both during the workout and after the training session has been completed
5. With an increased metabolism after the training session, the body can burn calories at that level for up to 36 hours post workout
6. Interval training can be more dynamic, athletic, and fun
7. More variety to decrease boredom
8. Interval and rest times can be adjusted based on your fitness levels and can change depending on the workout you are doing that day

Here are five great exercises to incorporate into your program as a replacement for steady state cardiovascular training:

1. Mountain Climbers
2. Jump Rope
3. Sprints
4. Stair Sprints or Stair Climbing
5. Boxing

All of these exercises can be set up into circuits, rotating from one to the next with a specific rest time between each one. You can also perform 3-6 circuits of one particular exercise with work rates of anywhere from 20-60 seconds depending on your fitness levels. Stay tuned for an upcoming article which will describe exactly how to put together your interval circuits to achieve maximum training benefit and fat loss.

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